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Workout of the Day

FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×4; 21×1 tempo; Rest 90s

Training notes:
•Be honest on tempo – pause in finished pulling position.
•AMRAP(-2) means leave two reps in the tank.

B. 3 rounds:
400m run
21 KB swings
20 goblet reverse lunges, alternating

Training notes:
•(hu)manmakers should be tough

Record reps completed.

PERFORMANCE
A1. Strict supinated chest-to-bar pull-ups
3xAMRAP (-2); 21×0 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×4; 21×1 tempo; Rest 90s

Training notes:
•AMRAP(-2) means leave two reps in the tank.

B. 3 rounds:
400m run
21 KB swings (53/35)
8 Turkish get-ups, alternating (53/35)

Training notes:
•KB weight should be moderately challenging for Turkish get-ups.
•15 minute cap.

Record time.

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